WOD| November 7, 2012

SKILL:

Back Squat

5x5x5x5x5

(Hold Bottom 3 seconds/Work on form)

 

WOD:

15 min AMRAP

10 Thrusters (45/35)

10 Hang Snatch (45/35)

30 Abmat Situps

 

 



WOD| November 6, 2012

SKILL:

Pullups

 

WOD:

20-15-10-5

KBS (53/35)

Pushups

Goblet Squats (53/35)

Russian Twisters (53/35)

 



WOD| November 5, 2012

SKILL:

Group Stretch

Warm up Skills & Find Weight for WOD

 

WOD:

2012 CrossFit Open WOD 12.3

18 min AMRAP

15 - Box Jumps (24/20)

12 - Push Press (115/75)

9 - Toes-to-Bar 

 

 

 

 



TEAM WOD| November 3, 2012

SKILL:

Double Unders

 

TEAM WOD (2-person teams):

2 rounds for time

80 Partner Wall Balls (40 each partner)

Junkyard Dog

80 Abmat Situps (40 each/one holds plank while other works)

 

 

 

WOD| November 3, 2012

SKILL:

Back Squat

5x5x5x5

 

WOD:

Row 1000m

10 Burpees

20 Ring Dips

30 KBS (53/35)

40 Air Squats

50 Butterfly Situps

Row 500m

 

 

 

 

 

WOD| November 2, 2012

SKILL:

Strict Press & HSPU

 

WOD:

"Diane"

21-15-9

Deadlifts (225/155)

HSPU

 

 

 



WOD| November 1, 2012

SKILL:

OHS (2 second hold at bottom during sets of 5)

5x5x5x3x3x3x1x1x1

 

WOD:

5 Rounds for time

7 Pull-Ups 

7 KBS (53/35)

 7 OHS (95/65)